Spring 2018 - Week 4 (2/6/2018)

by Aaron Adragna

NEED TO KNOW: Week 4

Tuesday @ 6:15 pm -South Mission Boardwalk

Saturday @ 7:15 am - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK

Social Events:    Click  

Articles:   Click 

Schedule: Click  

Discounts: Click   

                      

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Good morning  

We have 3 weeks under our belts and only 1 or 2 more weeks before you will start seeing a change in the level of effort it takes to complete the runs. This is assuming you have been sticking to the schedule. I am not saying the runs will get easy but they will start to feel a little more manageable. Stick with it because we are almost over the first big hump in the training. We are still in the base building phase for another week so enjoy this time because the long runs will be here before you know it. We have another exciting week ahead of us. 

Black Flag Swag

I have the sweatshirts and additional team shirts to the website so if you are interested in getting an extra shirt or a shirt from a prior season they can all be found here Click

Team Shirts Update

The team shirts have been ordered and the printer said there is a chance they could be done by Friday, let's keep our fingers crossed. If not we will have them the following week. All new participants will receive a short sleeve performance shirt with the Black Flag logo in gold as part of your registration. 

Facebook Group

I have received a lot of requested to create a Facebook Group Page which will allow members the opportunity to communicate, share their successes and post anything else you want to. Although the group is public, I will only be accepting the request from members or alumni. Please keep details related to specific locations of runs or happy hours, one the "down low."  You can click on the Facebook Group icon above or search for "Black Flag Running Club Group." 

 More social media & future sponsorship  

                 

We are always scouting out new opportunities to improve the club and bring new benefits to our members. As I am sure you can imagine our social media presence is particularly important to potential sponsors. If you are so inclined we would love to have you follow up on our social media channels, tags us and use some of our hashtags: #BlackFlagRunningClub and @BlackFlagRunningClub. Every post helps. Thank you in advance for your help in building the next big thing to hit San Diego's running community.  

Knee Pain?

If you are starting to feel some knee pain, I think this week article will be extremely insightful. Knee Pain and Runner’s knee – one of the popular runner’s injuries.  Learn More - Click.

Watch the Weather & Recovery Aide

Especially for the newer runners... bring some warm clothes with you to the Tuesday night runs (It gets a bit chilly as it nears sundown.)  You can leave them behind when you go out.  Also, bring some RECOVERY DRINK and AIDE for after the group runs.  The first 30 minutes post-run are most important for re-hydration, and you should plan to eat your first 'healthy' meal within 2 hours.  (We’ll be talking more about aide, nutrition and recovery as we progress.) This isn’t as crucial on our mid-week runs as it is on our longer, Saturday runs of >90min.

This Week’s Training

We are off and running in Week 3 overall.  This is the 3rd week of the first of four training Cycles.

For NEWER Runners - As we reviewed in detail on Saturday, the first 6-8 weeks are THE MOST IMPORTANT for your training as we are BUILDING A BASE.  This is the time period when you make gains Physically, Mentally and Physiologically!  For newer runners, make it to week 8 and you're golden!!  You’ll also hear me say it often, but if you can make it through the first 8 weeks, your chances of success go waaayyy up.  That means 1) don't overdo it.  2) Run your 4x per week.  For Everyone - it is OKAY to walk - at any time.  If you are a Run/Walker, then you MUST alternate walking.  You will simply build/shift to more running as you go along.

Specific Training Notes for Week 4

  • Run/Walkers – Continue with very easy Intervals at same as last week - the A group is doing 4/1 and the B Group is doing a 4/6 interval.  Keep your walks “Brisk” and your runs “Very Easy Jog”. Nothing new, just more Time on your feet!
  • Intermediate Runners – Base building!  Plan on easy, steady run for the scheduled distance.  Do not over do it! Remember, SLOW DOWN.  You are likely running too fast and if you’re new to long distance running, this will catch up to you in a few weeks.   
  • PR Chasers Runners – Plan on picking things up a bit this week with some 10k intervals tomorrow and Hill Repeats on your own if you can get to some inclines.  Coach Wayne will review with you tomorrow.
  • SD Half Marathon Group - You are building up to your LONGEST run of the training so getting close to peaking with 3 weeks to go.  Keep mid-week runs solid and strong and the long runs steady as you go.

Upcoming Group Runs & Clinics

Below are the run maps* and the group run locations.  At the very bottom of this email are detailed instructions on the meeting locations.

Tuesday @ 6:15 pm -South Mission Boardwalk

Saturday @ 7:15 am - Liberty Station 

  • Meet: Liberty Station: 2753 Cushing Rd San Diego CA 92106 CLICK 
  • Map: CLICK
  • Map: SD Half/ Washington St CLICK starting at the 2 mile mark

NOTE: Please note that when I send Map Links, the runs MAY contain mileage further than your prescribed run.  This is so I can use one map for many different mileages.  Please refer to your training schedule for the correct mileage.

As Always

We'll usually arrive 15-20 minutes before each group run to make ourselves available for questions, tips, whatever.  We also plan to stay afterward for as long as it takes to do the same.  This means I'll be at Tuesday runs around 5:45 PM and the Saturday runs at 7:15 AM.

As always, please let us know if you have questions.

See you tomorrow!

Coach Aaron

Detailed Meeting Locations

This is where we will meet on Tuesday and Saturday. Don’t get lost :)

 Mission Beach

999 N. Jetty Rd, San Diego, CA 92109

Go to S. end of Mission Blvd, turn right (West) into the parking lot.  We'll be along the grassy park area, in front of the volleyball courts on the East end of the parking lot, not quite to the bathrooms, but about 1/2 way down.  http://bit.ly/tiWENM

Liberty Station (NTC)

2670 Cushing Road, San Diego, CA, 92106

At the corner of Dewey Road and Cushing Road.  Huge grass park area, with multiple parking lots all around.  We’ll meet in the grass area near the actual park parking lot.  There are restrooms and water fountains at this lot.

http://bit.ly/cvkwhT

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